Needing Help Rewriting My Workout Plan

  • HopefulMuscle

    Posts: 434

    Oct 19, 2011 5:08 AM GMT
    Ok guys I hope get some help from this, Today I have been advised that I need to rewrite my workout routine. Typically I do a full body workout 5x a week, now its taking its toll on my body and need to change it up. My kickboxing instructor has told me to do specific body areas on different days. So I need four types of exercises to do for my arms, legs, chest, shoulders and back (shoulders and back done the same day). I need need help writing a program with these specs.

    A little about my weightlifting specs

    bench= 165
    leg press = 280
    shoulder press = 80lbs
    bicep curl = 60lbs
    tricep pulldown = 80

    The gym I go to is equiped with dumbell, incline bench, decline bench, and a multi weight lift machine.

    Any help you guys can offer I'll greatly appreciate it. Thank You! ^_^
  • HopefulMuscle

    Posts: 434

    Oct 20, 2011 1:43 AM GMT
    Still looking for help.
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    Oct 20, 2011 1:48 AM GMT
    Is there a trainer at the gym you could ask? I'm not sure if anyone can give you a specific workout routine over the Internet. You also need to change your routine every 4 weeks or so. I'd suggest you find someone who can help you change your routine periodically.
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    Oct 20, 2011 1:48 AM GMT
    The bench press is the only exercise you're doing that is worth continuing. Why are you even using the other ones as measures of your fitness? My advice? Stick to functional movements at high intensity and low weight. And if you're strength training specific muscle groups, you might actually impede your ability to move your body efficiently. Measures of power should include the BIG LIFTS (bench, push press, deadlift, back squat, front squat, push jerk, snatch, and clean + jerk). Those big lifts will help you develop explosive power. Stick to pushing VERY high weight with LOW reps for these (fewer than 6 reps). As for conditioning? Air squats, push-ups, pull-ups, jumping jacks, etc. Functional, body weight movements that emphasize speed over strength.
  • HopefulMuscle

    Posts: 434

    Oct 20, 2011 6:31 PM GMT
    Nice! Ok thx for the tips. I'll keep them in mind.
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    Oct 20, 2011 6:34 PM GMT
    [url][/url]

    Boom. Done.
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    Oct 20, 2011 6:34 PM GMT
    If you're only going to do five exercises, I'd do:

    Squat
    Bench
    Deadlift
    Press
    Pull Ups

    These are mostly complex movements that will result in a full body workout. If you want to amp it up, add overhead squats.
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    Oct 20, 2011 6:36 PM GMT
    bostonxfit saidThe bench press is the only exercise you're doing that is worth continuing. Why are you even using the other ones as measures of your fitness? My advice? Stick to functional movements at high intensity and low weight. And if you're strength training specific muscle groups, you might actually impede your ability to move your body efficiently. Measures of power should include the BIG LIFTS (bench, push press, deadlift, back squat, front squat, push jerk, snatch, and clean + jerk). Those big lifts will help you develop explosive power. Stick to pushing VERY high weight with LOW reps for these (fewer than 6 reps). As for conditioning? Air squats, push-ups, pull-ups, jumping jacks, etc. Functional, body weight movements that emphasize speed over strength.


    Actually I'd keep the shoulder press as well as the bench--assuming you mean the military press (with a barbell) rather than with dumbbells. But even more important is to mix it up regularly--both the exercises you're doing, and the set/rep combinations you're doing. There IS a place for lower-weight higher-rep work-outs once in awhile as well.